This ranking cannot tell you whether someone actually absorbs and uses folate well, or whether they have a genetic variant that slows the conversion of one folate form to another. What it does show is where folate lives in food and which items hit the 400 mcg Daily Value in a modest serving.
Folate concentrates in leafy greens, legumes and offal. The ranking stacks foods by their folate density per 100 g; this is not the same as bioavailability, since some plant sources contain folate in forms your body takes up less readily than others.
FDA daily value: 400 mcg
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Showing 801–850 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Cake, pudding-type, carrot, dry mix | Baked Products | 67.00 mcg | 17% |
| 802 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 67.00 mcg | 17% |
| 803 | Parsnips, raw | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 804 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 805 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 67.00 mcg | 17% |
| 806 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 807 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 808 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 67.00 mcg | 17% |
| 809 | Cookies, fortune | Baked Products | 66.00 mcg | 16% |
| 810 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 66.00 mcg | 16% |
| 811 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 66.00 mcg | 16% |
| 812 | Nuts, butternuts, dried | Nut and Seed Products | 66.00 mcg | 16% |
| 813 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 66.00 mcg | 16% |
| 814 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 66.00 mcg | 16% |
| 815 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 66.00 mcg | 16% |
| 816 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 66.00 mcg | 16% |
| 817 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 65.00 mcg | 16% |
| 818 | Beans, white, mature seeds, canned | Legumes and Legume Products | 65.00 mcg | 16% |
| 819 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 65.00 mcg | 16% |
| 820 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 65.00 mcg | 16% |
| 821 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 65.00 mcg | 16% |
| 822 | Muffins, blueberry, toaster-type | Baked Products | 65.00 mcg | 16% |
| 823 | Bread, whole-wheat, prepared from recipe | Baked Products | 65.00 mcg | 16% |
| 824 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 65.00 mcg | 16% |
| 825 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 65.00 mcg | 16% |
| 826 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 65.00 mcg | 16% |
| 827 | Peas, green, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 828 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 65.00 mcg | 16% |
| 829 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 830 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 831 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 832 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 833 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 65.00 mcg | 16% |
| 834 | Candies, halavah, plain | Sweets | 65.00 mcg | 16% |
| 835 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 65.00 mcg | 16% |
| 836 | Muffins, English, wheat | Baked Products | 64.00 mcg | 16% |
| 837 | Spices, onion powder | Spices and Herbs | 64.00 mcg | 16% |
| 838 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 839 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 840 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% |
| 841 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% |
| 842 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% |
| 843 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 844 | Snacks, potato chips, barbecue-flavor | Snacks | 64.00 mcg | 16% |
| 845 | Cookies, sugar, refrigerated dough | Baked Products | 63.00 mcg | 16% |
| 846 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 63.00 mcg | 16% |
| 847 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 63.00 mcg | 16% |
| 848 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 63.00 mcg | 16% |
| 849 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 850 | Broccoli, raw | Vegetables and Vegetable Products | 63.00 mcg | 16% |
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